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Walnut nutrition chart, glycemic index and rich nutrients

Nuts, walnuts, english
*all the values are displayed for the amount of 100 grams

What is Walnut rich in: TOP 5 nutrients.

Walnut
Rich in Fats
richer than 98% foods
richer than 98% foods
richer than 92% foods
richer than 88% foods
richer than 86% foods
98% Fats
98% Calories
92% Polyunsaturated fat
88% Magnesium
86% Phosphorus
Explanation: This food contains more Fats than 98% of foods. More importantly, although there are several foods (2%) which contain more Fats, this food itself is rich in Fats more than it is in any other nutrient. Similarly it is relatively rich in Calories, Polyunsaturated fat, Magnesium and Phosphorus

Walnut Glycemic index (GI)

20
Similar food data
10 Almond Almond
22 Cashew Cashew
10 Brazil nut Brazil nut

Check out similar food or compare with current

Macronutrients chart

Protein:
Daily Value: 30%
15.23 g of 50 g
30%
Fats:
Daily Value: 100%
65.21 g of 65 g
100%
Carbs:
Daily Value: 5%
13.71 g of 300 g
5%
Water:
Daily Value: 0%
4.07 g of 2,000 g
0%
Other:
1.78 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___ servings per container
Serving Size ______________
Amount Per Serving
Calories 654
% Daily Value*
100%
Total Fat 65g
30%
Saturated Fat 6g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 2mg
5%
TotalCarbohydrate 14g
28%
Dietary Fiber 7g
Total Sugars 3g
Includes 1g Added Sugars
Protein 15g
Vitamin D 0mcg 0%

Calcium 98mg 10%

Iron 3mg 17%

Potassium 441mg 13%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
ok
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
ok
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Mineral coverage chart

Calcium: 98 mg of 1,000 mg 10%
Iron: 2.91 mg of 18 mg 16%
Magnesium: 158 mg of 400 mg 40%
Phosphorus: 346 mg of 1,000 mg 35%
Potassium: 441 mg of 3,500 mg 13%
Sodium: 2 mg of 2,400 mg 0%
Zinc: 3.09 mg of 15 mg 21%
Copper: 1.586 mg of 2 mg 79%
Manganese: 3.414 mg of 2 mg 171%
Selenium: 4.9 µg of 70 µg 7%
Choline: 39.2 mg of 550 mg 7%

Mineral chart - relative view

Magnesium
158 mg
TOP 12%
Phosphorus
346 mg
TOP 14%
Potassium
441 mg
TOP 15%
Copper
1.586 mg
TOP 15%
Iron
2.91 mg
TOP 22%
Calcium
98 mg
TOP 23%
Manganese
3.414 mg
TOP 26%
Zinc
3.09 mg
TOP 30%
Choline
39.2 mg
TOP 68%
Selenium
4.9 mg
TOP 68%
Sodium
2 mg
TOP 96%

Vitamin coverage chart

Vitamin A: 20 IU of 5,000 IU 0%
Vitamin E : 0.7 mg of 20 mg 3%
Vitamin D: 0 IU of 400 IU 0%
Vitamin C: 1.3 mg of 60 mg 2%
Vitamin B1: 0.341 mg of 2 mg 23%
Vitamin B2: 0.15 mg of 2 mg 9%
Vitamin B3: 1.125 mg of 20 mg 6%
Vitamin B5: 0.57 mg of 10 mg 6%
Vitamin B6: 0.537 mg of 2 mg 27%
Vitamin B12: 0 µg of 6 µg 0%
Vitamin K: 2.7 µg of 80 µg 3%
Folic acid (B9): 0 µg of 400 µg 0%

Vitamin chart - relative view

Vitamin B6
0.537 µg
TOP 23%
Vitamin B1
0.341 µg
TOP 24%
Vitamin C
1.3 µg
TOP 39%
Vitamin E
0.7 µg
TOP 51%
Vitamin B5
0.57 µg
TOP 54%
Vitamin B2
0.15 µg
TOP 58%
Vitamin A
20 µg
TOP 59%
Vitamin K
2.7 µg
TOP 61%
Vitamin B3
1.125 µg
TOP 67%
Folic acid (B9)
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Protein quality breakdown

Tryptophan: 170 mg of 280 mg 61%
Threonine: 596 mg of 1,050 mg 57%
Isoleucine: 625 mg of 1,400 mg 45%
Leucine: 1170 mg of 2,730 mg 43%
Lysine: 424 mg of 2,100 mg 20%
Methionine: 236 mg of 1,050 mg 22%
Phenylalanine: 711 mg of 1,750 mg 41%
Valine: 753 mg of 1,820 mg 41%
Histidine: 391 mg of 700 mg 56%

Fat type information

Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.